On April 29, 2022, bodybuilder Chris Bumstead shared a video from his YouTube channel the place he challenged his higher physique in seemingly each manner doable. The reigning three-time Basic Physique Olympia Champion (2019-2021) notably known as it his “favourite arm exercise.”
On the time of writing, Bumstead has over 1.6 million subscribers on YouTube. In consequence, the person some name “CBum” says he determined to movie an arms exercise on the request of his many supporters.
My arms are positively one thing I need to develop extra, so I simply need to present you a exercise routine I’ve been doing that permits them to develop.
On the entire, it’s a style of how the stellar bodybuilder pushes himself within the fitness center.
Bumstead’s Arms Exercise
Earlier than he dives in, Bumstead prefaces the exercise with a notice that these lifts are about him coaching more durable and smarter.
Rope Tricep Pushdown
Units and Reps: 2 x 10
Bumstead’s exercise begins with tricep rope pushdowns on a machine. To work his muscle pump, he does two units from a static standing place and supersets with two overhead units. Bumstead explains that these first few triceps units have been a foundational a part of his exercises not too long ago.
“I’ve been beginning with this for the final 4 months, just about” Bumstead says. “You get a pump from the conventional tricep extensions, after which if you go overhead and stretch, it offers you this loopy burn.”
EZ-Bar Preacher Curl
Units and Reps: 3 x 8
Bumstead alternates his triceps work by specializing in his biceps with EZ-bar preacher curls to proceed warming up. The preacher curl is the place an athlete will carry out a conventional barbell bicep curl however does it whereas seated with their arms resting on an elevated bench.
Notably, Bumstead says this is without doubt one of the elements of his exercises the place he actually tracks his weight — most not too long ago stacking 25-pound plates on each ends of the bar. He tracks the burden as a result of he finds it an incremental a part of his total coaching.
“This proper right here, this blue machine, is the GOAT biceps machine for me, personally,” Bumstead says of the EZ-bar bench. “It’s what I discovered is one of the simplest ways to contract my biceps on a heavy load and push the depth whereas retaining the load on my biceps. It’s rather a lot simpler on a preacher curl as a result of your arms are in a pressured, stiff place.”
Certainly, analysis backs up Bumstead’s ease assertion. One examine confirmed that the preacher curl is mostly much less difficult than the normal variation because it prompts the bicep muscular tissues much less. (1)
A seasoned skilled, Bumstead assuredly understands the excellence between the 2 as he’s performing a warmup.
Incline Dumbbell Cranium Crusher
Units and Reps: 3 x 10
Along with his warmups completed, Bumstead transitions to cranium crushers with dumbbells from an incline bench place. Per Bumstead, this piece of the exercise permits him to provide every arm equal consideration, particularly as he contends with proper shoulder discomfort. He says the motion is an effective way to push his triceps.
“While you do these, in case you begin pushing them overhead and attempt to transfer your elbows so far as again as doable, you’re rather a lot weaker,” Bumstead explains. “However as you get drained, it’ll flip into somewhat bit extra of a press, and it lets you exhaust your triceps a bit extra on the previous few reps.”
Seated Incline Dumbbell Biceps Curl
The following portion of Bumstead’s exercise sees him shift again to his biceps. Whereas seated on an incline bench, he supersets just a few units of normal dumbbell bicep curls and a few dumbbell hammer curls. It’s a way to cowl all his triceps bases.
“The final one [EZ-bar preacher curls] we have been in a very sturdy place in entrance of the physique whereas leaning over,” Bumstead says. “This one, you’re type of leaning again, together with your arms behind you, to get that stretch in your biceps. What I’m attempting to perform is to maintain my elbow behind my physique, and simply pull up with my biceps.”
Analysis reveals that implementing each actions right into a exercise might be integral to rising stronger, greater biceps. Every prompts the biceps from a barely totally different angle, permitting for a wholesale concentrate on their improvement. (2)
Cable Hammer Curl
Units and Reps: 3 for reps
Bumstead subsequent challenges his biceps by doing hammer curls for reps on a cable machine. It’s one other favourite for the bodybuilder.
Cross-Physique Cable Tricep Extension
Units and Reps: 2 heavy units, one drop set, for reps
Bumstead closes the arms exercise by partaking his triceps with standing cable pushdowns. He likes this raise as a cap as a result of he can push out just a few units for reps earlier than fatigue units in.
“Yet one more tricep motion, then go house and cry.”
Defending a Title
One in every of trendy bodybuilding’s elite athletes, this arm exercise is undoubtedly a part of Bumstead’s coming protection of his Basic Physique Olympia title. He’ll take to the stage and go for his fourth consecutive championship throughout the 2022 Mr. Olympia, which is able to happen on December 15-18, 2022, in Las Vegas, NV.
- Younger, S., Porcari, J.P, Camic, C., Kavacs, A., Foster, C. (2014). ACE Research Reveals Finest Biceps Workout routines. ACE Prosource.
- Oliveira, L.F., Matta, T.T., Alves, D.S, Garcia, M.A.C., Viera, T.M.M. (2009). Impact of the shoulder place on the biceps brachii emg in numerous dumbbell curls. Journal of Sports activities Science and Drugs. 2009 Mar; 8(1): 24–29.
Featured picture: @cbum on Instagram